A. Dynamic Stretches
B. “Coach Lindsay’s Bday WOD”
(For time)
12 hang power cleans 115/165lb
13 deadlifts
33 burpee box jump 20/24”
12 hang power cleans
13 deadlifts
33 burpee box jump
12 hang power cleans
13 deadlifts
33 burpee box jump
12 hang power cleans
13 deadlifts
C. Static Stretches
A. Dynamic Stretches B. (2 rounds) 20 assisted heel elevated air squat 25/25 Patrick step up 30 second weighted plank C. (For Strength/ Technique) Back squat 5-5-5 3-3-3 (Build by feel; first set star
A. Dynamic Stretches B. “Partner” (As many rounds as possible in 8 minutes) 200m ski erg Max ab mat sit ups (Switch every round) C. (8 minute clock) 0:00-2:00: 15 hang power cleans 135/95lb 2:00-4:00:
A. Dynamic Stretches B. “Partner” (10 rounds for time) 5 bar muscle ups 5 thrusters 135/95lb 5 synchronized bar facing burpees (Switch every round) C. “Partner” (10 rounds for time) 5 wall facing hand